Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Overhead Squat (3,3,3,3,3,3,3)

Metcon (Time)

5 RFT:
10 Box Jumps 30/24
20 KB Swings

Main – WOD

Metcon (Time)

Buy in: 100 Double unders
4 RFT:
5 Hang Power Snatch@ 65% BW
10 Toes to Bar
5 Strict HSPU
Cash out: 100 Double unders

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Seated Press (3,3,3,3,3)

Metcon (Weight)

EMOM 20min
2 Deadlift 205/ 143
1 Hang Power Clean
1 Front Squat
1 Shoulder to overhead

Main – Community WOD

Metcon (AMRAP – Rounds)

EOMOM 30 minutes
5 burpees
10 lunges
5 box jumps

Main – WOD

Back Squat (30 Min to establish a 1RM)

Metcon (AMRAP – Rounds and Reps)

7min AMRAP
10 (5L/5R) KB Cleans
10 Med ball cleans
10 Chest to bar Pull ups

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Metcon (Time)

50 Pull ups, 800m Run
50 Squats, 800m Run
40 Push ups, 800m Run
30 Lunges, 800m Run
20 Box jump overs, 800m Run

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

High-Hang Snatch (3,3,3)

yes, this is a full snatch

Low-Hang Snatch (3,3,3)

yes, this is a full snatch

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Bench Press (3 attempts at max reps @ BW)

CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Clean Deadlift (4×3)

reset between each rep

Metcon (Time)

3 RFT
5 Hang pwer cleans@ BW
10 Pull ups
10 Toes to Bar
Finish with 100 Double unders

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Metcon (Time)

Buy in: 100 Double unders
4 Rounds:
5 Hang Power Snatch@ 65% BW
10 Toes to bar
5 Strict HSPU
Cash out: 100 Double unders